As we have seen in the previous 3 articles on the subject, choosing a tempo means that you decide to give a certain duration to the different phases of a movement (eccentric phase, concentric phase and intermediate phases).
It had already been noted for a long time that the duration of tensioning (DMST) of a muscle could have certain advantages and that depending on the durations given to the eccentric and concentric phases of a movement, different results could be obtained.
However, it is only since 2010-2011 that scientists have seriously considered this technique and a number of studies have been carried out.
THE SPEED OF EXECUTION IMPACTS THE RESULTS
A study published in the "International Journal of Sports Medicine" analysed the effects of two different speeds in bench press. Group 1 had to perform sets at 85% of 1RM as fast as possible while group 2 had to perform the same exercise, with the same load, but at a normal execution speed. The training cycle lasted 3 weeks with 2 sessions per week.
Group 1: improvement in maximum strength was +10%, an exceptional result for such a short duration (6 sessions).
Group N°2 : no improvement recorded.
It is easy to understand that in the first case, adaptations in the central nervous system are stimulated, that more motor units are recruited and that the fast fibres (Type II) are particularly concerned.
This does not mean that a faster tempo is always superior, but that for the same exercise, depending on the speed of execution, different results can be obtained.
This is a first observation, but it is also known that lifting very heavy loads, necessarily more slowly, is also a way to improve strength and stimulate hypertrophy. In this case, the duration of tension is necessarily longer and many motor units are also recruited.
A second study published in the "European Journal of Applied Physiology" gives us a little more information on the use of different cadences. Three protocols were used on a group of untrained subjects:
N°1 A relatively fast tempo (1. 5'' for both phases) with a load between 80-85% of 1RM
N°2 The same tempo with a lighter load and corresponding to muscular endurance work, i. e. between 50 and 60% of 1RM
N°3 A much slower tempo (4'' for the eccentric part and 10'' for the concentric part) with a load between 50 and 60% of 1RM and series conducted until exhaustion (maximum repetitions possible).
The results obtained were as follows:
Protocol 1:the greatest increase seen in strength and hypertrophy (+ 40% in fast fibres IIa and IIx).
Protocol 2:no improvement was observed.
Protocol 3:+ 10% improvement in strength and hypertrophy (especially in IIa fibres).
This tends to prove that a very slow tempo carried out until exhaustion can also produce interesting results, particularly for beginners, post-traumatic re-athletisation and alternating loads in training planning.
TEMPO TRAINING CAN PROMOTE PROTEIN SYNTHESIS AND IMPROVE FAT BURNING
A study of two groups of trained subjects published in the Journal of Physiology shows that slower tempos can lead to greater protein synthesis due to the metabolic stress involved.
Group N°1 :3 leg extension sets with a load corresponding to 30% of 1RM performed until exhaustion, 1 second per repetition
Group N°2 :3 leg extension sets with a load corresponding to 30% of 1RM performed until exhaustion, 6 seconds per repetition.
The results obtained showed that protein synthesis was 3 times higher in the 24 hours following the session for group 2. Lighter loads can therefore produce very significant results when the sets are pushed to muscle failure.
Tempo work can also have an impact on body composition.
The Journal of Applied Physiology, Nutrition and Metabolism published a study comparing the effects of 3 different paces on excess post exercise oxygen consumption (EPOC). The higher the excess, the greater the metabolic workload, the more calories burned after exercise and the more fat the body is able to burn.
The subjects, all trained, were asked to perform 3 sets of 5 repetitions at 70% of 1RM in the bench press. Three different tempos were used.
Group 1: 1. 5'' for each phase, i. e. 15'' per set.
Group 2: 1'' for the eccentric phase and 4'' for the concentric phase, i. e. 25'' per set.
Group 3: 4'' for the eccentric phase and 1'' for the concentric, i. e. 25'' per set.
It was found that the lowest energy expenditure was in group 1. For the other two groups, a higher energy cost requires greater metabolic adaptations, such as an increase in the release of growth hormone which, as we know, is strongly involved in fat burning.
Tempo work can be a very interesting training technique when used intelligently. In other words, it must be:
Well planned and well placed in the training cycle.
Well placed between the previous and the next effort.
When used in moderation(systematic use results in a decrease in effects or even regression).
Don't forget that you shouldn't use tempos randomly! It would be like using loads randomly and without thinking for all your exercises during your training sessions (something you would never do. . . right?). This would be the surest way to turn a high-tech technique into a totally mundane one and the certainty of not getting the results you want.
